Categories
Shin Splints

Excessive exercise carries a high risk of shin splint injury

– Have you experienced pain in the front of the lower leg bones? It could be a symptom of a shin splint or medial tibial stress syndrome . A common cause of shin splint disease is overexertion, especially involving repetitive pressure on the lower leg tissue, such as running.

The repeated pressure can cause damage to the shin bones, and cause painful symptoms. The pain if allowed to get worse over time. Apart from pain, shin splints can also cause swelling of the lower legs.

Do you want to avoid dry bone splints? Here’s the Simple Tips

Reasons for Exercise Increase Risk of Shin Splints

The pain that results from shin splint disease occurs due to inflammation of the surface of the bones, muscles and tendons in the lower leg, due to repetitive physical movements. That is why, if you exercise excessively, especially running or other sports that involve repetitive stress on the feet, the risk of shin splint disease could be lurking.

However, it’s not just excessive exercise that is the reason for shin splint disease. In some conditions, there are other factors that play a role in increasing the risk. For example, wearing improper shoes when exercising, or never exercising before, but immediately doing strenuous exercise.

Running athletes or people who frequently do running sports have a higher risk of developing shin splints. Especially if the heating that was done before is not quite right. If you want to run, make sure to warm up your legs a lot. In addition, also avoid running on hard and steep surfaces.

Frequent Running Sports Natural Risk of Dry Bone Splints

Things That Can Cause Dry Bone Splints

Apart from exercising excessively, there are several other things that increase the risk of shin splints, such as being overweight (obesity) or having flat feet.

Being overweight experienced by obese people makes the legs feel tired quickly, when leaning on body weight. That is why the leg is more at risk of injury.

Meanwhile, people who have flat feet have difficulty walking or running for a long time. This is because the grooves on the soles of the feet have a function to balance the support. In people with flat feet, this is not the case.

Usually, people with flat feet need to wear special (orthotic) footwear. If not, it will have an increasingly heavier support on the shin and it is not uncommon for shin splint disease to occur.

Must Know, These Are Symptoms of Dry Bone Splints

How to Prevent Dry Bone Splints

Bone splint disease can be prevented in the following ways:

  • Warm up and cool down. This aims to reduce the feeling of “shock” in the bones. Stretching can also help, especially the legs, to reduce the pain of holding back when doing sports activities.
  • Tiptoe a little while running. This is a way that many running athletes reduce the support of the foot and the risk of injury to the shin.
  • Exercise on a flat surface. Make sure you run or exercise on a flat surface and not too hard. A soft surface such as grass can reduce stress on the shins.

Those are some ways to prevent shin splint that you can do. If something is still unclear, you can download the application to ask the doctor when and where, OK!

Reference:
Mayo Clinic. Accessed 2020. Diseases and Conditions. Shin Splints.
NHS Choices UK. Accessed 2020. Health AZ. Shin Splints.
Healthline. Retrieved 2020. Shin Splints: Symptoms, Causes, Treatment, and Prevention.